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Nourished Nutrition Community

Chocolate protein mousse

Chocolate protein mousse

Recipe:
• 1 scoop chocolate protein powder
• ½ avocado
• 1 tbsp cocoa powder
• 1 tsp honey
• 1 tbsp Greek yoghurt
• 1 tbsp coconut oil


Instructions:
Mix all the ingredients together until the mixture is smooth. Pout into individual bowls and refrigerate for 30 minutes or until the mixture is thicker. Top with your favourite fruit or cream and enjoy.

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Energy boosting food to kick start your day

Energy boosting food to kick start your day

1. Oatmeal – it is packed full of fibre which keeps you feeling fuller for longer and improving your digestive system. As oatmeal is also a complex carbohydrate, it means that these can be broken down slowly and so you will feel great for longer. Alongside this, it prevents snacking and so if you are looking to lose weight, it is a good option to help you stay away from those pesky snacks. While it can be tasty to add lots of golden syrup, it is best to stick to nuts, cinnamon or fruit and so you don’t crash later in the day.


2. Bananas – bananas are the perfect sweet but simple food to eat in the morning. Not only do they give you the energy that you need, but they are full of potassium which can lower blood pressure which is great for people who are heading out for a busy day.


3. Eggs – Not only do eggs only contain around 75 calories per egg and so you can have a few to keep you full, but they are rich in B vitamins which turn the food you eat into the energy that you need.


4. Blueberries – Blueberries are a sure way to keep you feeling awake and prevent dreadful crashes later in the day. They aren’t just packed full of antioxidants but they are low glycaemic and so they affect your blood sugar less than other fruits.


5. Oranges – being full of vitamin C, oranges contain the right vitamins to see you through the day. Oranges are better to eat rather than drink as there is less sugar in a real orange than fruit juices.


6. Peanut butter – As long as you pick the correct jar, peanut butter is full of healthy fats that wake up your digestive system and keep you energised. Make sure you get the low sugar or sugar free alternatives.


7. Smoked salmon – salmon is a great source of healthy protein that will keep you feeling full until lunch. The fatty acids within it will also keep your brain sharp and working all day.


8. Almonds – if you are rushing out of the door and need something quick to grab, almonds are the perfect food. They are full of protein which means that they will give you lasting energy, even when you’re exhausted.


9. Watermelon – Watermelon is a nice sweet fruit that has a number of positive health effects. It also has a very high water content, meaning that you can easily stay hydrated.


10. Strawberries – full of vitamin C, folic acid and fibre. Vitamin C is known to ward off illness, which means that strawberries are a good way to start the day and keep the doctor away.

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Food swaps that will make your diet instantly healthier

Food swaps that will make your diet instantly healthier

1. Swap white pasta, bread and rice for whole grain – There is no need to ditch the carbs all together, you just have to learn which are the correct carbs to be eating. Whole grain carbs help reduce blood cholesterol and lower risk of heart disease. Furthermore, they provide more potassium, magnesium and other nutrients.


2. Swap plain jacket potatoes for sweet potatoes – While jacket potatoes are tasty, they are starchy and so swapping to sweet potatoes means you are eating a healthier potato and getting one of your five a day.


3. Make your own porridge instead of the pre-packed version – when you are in a rush, it is tempting to eat the pre-packaged porridge, however, when you make your own porridge you are in control of what goes in it. You can buy plain oats and decide whether you want added sugar or nuts and fruit on top. There are higher levels of salt, sugar and flavours in pre-packages porridge which is what you want to avoid.


4. Swap fruit juice for fruit itself – You may want to re-think going for a fruit juice next time, as they are very high in natural sugar and is missing the fibre that fruit provides.


5. Swap shop-bought salad dressing for homemade – It may sound like a faff having to make your own dressing, but it really only takes a few minutes. A base, such as olive oil and vinegar is a tasty mix, or vinegar and lemon dressing. They are lower in fat and calories with more nutritional value. For a French dressing, olive oil, red wine vinegar, Dijon mustard, garlic and salt and pepper.


6. Swap crisps for popcorn – It may sound like an unhealthy option, but popcorn is lower in fat that crisps.


7. Swap full-fat yoghurt for low-fat or no-fat yoghurt – Plain yoghurt has less sugars and fat than the normal full-fat yoghurt. There is no risk of eating too much yoghurt and having too much sugar, as you can decide if you want to sweeten the low-fat yoghurt yourself with a tea spoon of honey or fruit.


8. Swap a chocolate bar for dark chocolate dipped strawberries – unfortunately, almost all chocolate is rich in fat and sugar, which is why you have to think about portion control. Dipping strawberries in melted dark chocolate means that you are eating less chocolate, therefore, there is less sugar and fat than a chocolate bar. Dark chocolate is also known to have nutritional value.


9. Swap chocolate biscuit for muesli bar – Commercially made biscuits contain large amounts of butter and salt which is why they have such a long shelf life. Along with the amount of fat and sugars in them. Baking your own muesli treats means that you can control what goes into them. Experts recommend, oats, raw nuts, raisins, chia or pumpkin seeds, honey, dates, olive oil and margarine. They are still sweet treats but using portion control you can cut them into mini squares.


10. Swap sugar for cinnamon – Cinnamon is not as sweet or bad for you as sugar. Alongside this, it has benefits that sugar doesn’t. It can help control insulin, help reduce cholesterol, speed up metabolism, burns belly fat and can help suppress your appetite.

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Protein powder hangover recipe

Protein powder hangover recipe

Ingredients:

½ cup of coconut water – this will be the part of the shake that will rehydrate you. Coconut water supplies electrolytes like potassium, which likely went down the toilet the night before.


1 cup of frozen raspberries – this sugar can help you get back onto your feet


1 scoop protein powder – a healthy dose of protein can help stop the muscle catabolism that too much drinking brings about


1 tbsp almond butter – this is a good source of magnesium, which will help get your levels back up


1 tbsp chopped ginger – this helps settle stomachs


1 tbsp honey – this will give your blood sugar and spirits a boost.

Method:

Mix all of the ingredients together and then enjoy.

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6 natural ways to boost your energy

6 natural ways to boost your energy

Are you always feeling tired and low? Craving naughty food constantly? Having trouble sleeping? Always need a coffee to stay awake? Then look no further.
There are so many people in the world every day who are facing these problems. From one day to the next it is so hard trying to make yourself get out of bed to face the day. That first coffee in the morning that you can’t live without. Consuming bad foods because it’s a comfort. All of these are the wrong things for our bodies, and we will tell you the way to beat it.


1. Go to sleep 15 minutes earlier/restrict your sleep
It is a struggle waking up in the mornings and this could be because your body clock has not adjusted to the time that your alarm goes off. If you find that you are waking up only when your alarm goes off and not before it, then you should try going to bed 15 minutes earlier than you usually do. Do this until you naturally wake up a few minutes before your alarm and you will wake up feeling refreshed and less tired. By waking up when the alarm goes off, your body is not getting a full REM sleep cycle as it is being disturbed and that is what causes you to feel tired. By waking up naturally, your body has had that full, REM sleep without being disturbed and your body clock is in a perfect cycle.


2. Exercise
Exercise is proven to health you sleep soundly. Not only does it circulate oxygen around the body, but even going for a walk can help you feel relax and feel tired and so you are ready when it comes to bed to sleep.


3. Learn to control the amount of sugar you have a day
Instead of having a bad snack, swap it for something healthier. As we have learnt in previous blogs, sugar can cause fatigue, depression and anxiety and so if you are already tired and you also have a poor diet, then your energy levels will be falling very fast. Eating foods such as, oats, bananas, chicken and turkey, spinach and fish which all help to boost your mood. If you do not get enough omega-3 in your diet then that can lead to depression and so fish is one of the best things you can eat to life your energy.

4. Swap the coffee for water or tea
Of course, coffee may give you a boost, but only for a while and it is followed by an exponentially greater energy crash. Instead of having a coffee, drinking water or a tea, such as green tea, is a healthier option and does not have the same affects that a coffee does on your energy. If coffee is the first thing that you drink in the morning, then it means that you cannot rely on it and without that coffee you would be falling asleep. Your brain has now adapted to this way and cannot function without it, therefore, making you tired and crash when you don’t have it, and the more of it you have, the more of it you need to be able to stay awake as you become immune to it. Instead of coffee, having a tea or water in the morning is the best way to wake up feeling refreshed and energised. It may take a few days to stop feeling groggy as your body will be used to coffee, however, once you are over the withdrawals, you will begin to feel good and not need to rely on coffee to stay awake, as that is the function of your body.

5. Lighten the load
One main reason people are fatigued, is due to having too much on their plate. That can include, family, work and social obligations. Instead of trying to fit it all in, learn to prioritise. Create a must do activities list. Set your priorities in terms of what is most important. Make sure that you allow time for yourself, if you are working all week and then it comes to the weekend and you find that you must see friends and parties, don’t go to them, learn to be selfish and relax.

6. Control stress
Stress takes a toll and can lower people’s moods. Going to a support group, seeing a therapist or partaking in relaxation therapies, like meditation, yoga and self-hypnosis are all effective tools for reducing stress.

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What is the best protein powder for pregnancy?

What is the best protein powder for pregnancy?

It is recommended that women who are pregnant should up the amount of protein in their diets by 25 grams per day. While this is not the easiest thing to do, as pregnancy is a busy business, between going to doctors appointment, keeping up with classes and setting up an adorable nest for the new baby, there is not a lot of time left energy to be constantly cooking and making sure that your nutritional diet is at it’s best. That is where protein powders come in handy as you can receive the extra protein that is needed by incorporating it into easy snacks, such as smoothies and protein shakes, bliss balls and more.


It is important to make sure that you are choosing the best protein powder for you and your baby though. Ensuring that is it an organic and natural powder is the first way to go. Natural protein powders avoid all the nasty preservatives and artificial sweeteners. As the whey protein also comes from cows milk, whereby, the cows are fed with natural grass pastures and no hormone-treatment is used, whey contains the maximum nutrition, within food safety laws. If you are looking to mix it up, are vegan or are lactose intolerant, then plant-based protein is the best for you. Not only are they healthy, they provide about the same amount of protein as the milk based proteins.

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Peanut butter and banana protein muffin recipe

Peanut butter and banana protein muffin recipe

Ingredients:

2 cups flour
1 scoop vanilla protein powder
2 tsp baking soda
1 tsp cinnamon
½ tsp baking powder
½ cup peanut butter
½ cup honey or rice malt syrup
½ cup melted coconut oil
2 eggs
1 ½ cup mashed banana
¾ cup probiotic milk

Method:


Pre heat oven to 180 degrees C and line muffin tin with cupcake cases
Mix and whisk all of the dry ingredients
In a different bowl, leave the milk for now but mix the rest of the wet ingredients together.
Stir in the milk and add the wet and dry ingredients together until well combined.
Pour the mixture into the cupcake cases and bake for 20 minutes or until the skewer inserted comes out clean
Leave to cool and enjoy

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10 top ways to reduce stress

10 top ways to reduce stress

1. Exercise – this is one of the most important way to combat stress. There are many more benefits to those who exercise regularly, compared to those who don’t exercise at all. Exercise lowers your body’s stress hormones, such as cortisol which actually improves your mood. It also improves your sleep.


2. Reduce your caffeine intake – caffeine has proven over and over that it causes a lot of anxiety and depression in people and so cutting it down or out of your life all together is one of the best ways to reduce stress and anxiety.


3. Write it down – write down all the things that stress you out as this could help you to realise what are the main things and then how to approach them. Using a stress trigger with a scale can help you to understand what the triggers are and then you will learn how to better deal with them


4. Get more sleep – much of your lack of sleep comes from being tired and not being able to sleep. You stress about what is going on in your life when you lay in bed and then the next thing you know you are stressing because you cant sleep. Make sure that your bedroom is tranquil before you go to sleep. Make sure there are no distractions around the room, such as phones or work documents. Avoid caffeine late in the day and avoid alcohol. Before bed, instead of watching tele, trying a warm bath, a hot chocolate or reading a book and you will begin to relax and tire.


5. Try relaxation techniques – practicing meditation, yoga and self-hypnosis can be an easy way to teach yourself to be mindful and aware.


6. Learn to say no – most people feel stressed because they have too much on their plate. With work, families and social obligation, there is too much additional responsibility and so saying no is a good way to put yourself first and have time to yourself to do whatever will reduce your stress levels. It may also help with your self-confidence.


7. Manage your time – accept that you cannot do everything at once and learn to prioritise your tasks. Breaking your time down into more manageable tasks spread out over a longer time frame will help you to not feel so stressed as if you have to do everything all at once.


8. Spend time your pet – being around animals has proven to have positive effects on people and improve your mood. It helps release oxytocin which is a brain chemical that promotes a positive mood. Having a pet may actually help relieve stress by giving you a reason to keep active and to have a companion.


9. Cuddle – not only cuddling but kissing and sex all relieves stress. Having positive physical contact with someone causes oxytocin to be released which reduces the cortisol level and help lower blood pressure and heart rate.


10. Listening to music – this is another way to lower cortisol levels as listening to music is very relaxing, aiding to lower blood pressure and heart rate, as well as stress hormones. While classical, Celtic and native American is supposed to have the greatest effect on calming you, the music that you enjoy listening to and relaxing to is what will have the best effect.

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Top 11 benefits of yoga

Top 11 benefits of yoga

1. Improves flexibility – One of the most obvious benefits of yoga is how flexibility improves. It doesn’t matter if your goal is to touch your toes, to learn to do a back bend or become less stiff, if you stick with it, you will gradually see improvement and get to where you want to.


2. Increases strength – while you may feel that you are not gaining in any strength, it takes time. Yoga is not a fast-paced sport, it is slow and it can take weeks-months to see a difference in strength. Once you have spent a couple times in down ward dog and you will realise how much strength it really takes.


3. Improves posture – In order to stay healthy throughout our lives, having a proper posture is an important aspect. The spine is one of the most important parts of the body and it is important that you protect it. When your spine is healthy, then energy moves freely, and your body is strong. Through back bends, forward bends and twists, your spine disks become supple. Correcting your poor posture and the imbalance will also help to prevent back pains.


4. Better your bone health – Many studies have shown that weight-baring exercises actually helps your bones as most of the time, yoga requires that you lift your own weight. Through doing these poses it means that your bones become strengthened and are less vulnerable to fractures.


5. Increases blood flow – Yoga is a sure fine way to get your blood flowing. The exercises that you learn in yoga help circulation, especially in the hands and feet. Twisting and stretching also helps with this circulation all the way through your body, such as headstands which can help the blood from your legs and pelvis flow back to the hearty, where it can be freshly oxygenated and pumped to your lungs. The helps to prevent any swelling in your legs from any heart or kidney problems. Yoga also helps boost haemoglobin which carry oxygen to the tissues.


6. Improves balance – for people who are prone to falls, especially the elderly, practising yoga is a good way to prevent these falls. As your balance becomes better through the poses that are performed, when it comes to older age, you are less likely to have as many falls.


7. Releases tension in limbs - As you practice yoga, you can really feel where you hold tension within your body, whether it be your neck, shoulders, face, arms, wrist, legs or feet. One you begin to notice this; you can really learn to tune in and release some of that tension. Through practice and relaxation, you can learn how.


8. Improves sleep quality – many studies have found that through yoga, your sleep routine and sleep quality can improve drastically. As yoga is a way for you to unwind, relax and breathe deeply throughout stretches, it helps you to fall asleep fast, longer and feel much more rested when you wake up. The secretion of melatonin which is a hormone that regulates sleep has also been proven to increase helping you feel rested.


9. Eases pain – A study showed that asana, meditation or a combination of the two, actually reduces back pain, arthritis and carpal tunnel syndrome, as well as other chronic conditions. In turn, when your pain is being relives, your mood also improves.


10. Reduces stress – you don’t need research to tell you that exercise has a positive impact on your mental and physical well being. It can reduce, stress, anxiety and depression. Yoga is no exception, it actually helps you to manage your stress, reduce your heart rate and ease respiration.


11. Improves concentration – It is a very important part of yoga to concentrate and focus as you breathe and move in and out of poses. Being aware of your body and how breathing can help be a useful tool to increase your concentration throughout all day-to-day activities.

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Protein oatmeal cookies with chocolate chips

Protein oatmeal cookies with chocolate chips

Ingredients:

• 2 cups oats
• ½ cup vanilla protein powder
• ¼ tsp baking soda
• 1/4 tsp salt
• 1/2 cup butter
• 2 tsp vanilla
• 1 egg
• ½ light brown sugar
• 4 tbsp cup chocolate chips

Instructions:
1. Pre-heat your oven to 176 degrees C. Line a baking tray with parchment paper.
2. Using a food processor, grind the oats until they form a flour consistency. Combine the oats with the nourish and repair vanilla protein powder, baking soda and salt.
3. In a different bowl, cream the butter with the sugar. Add the egg and vanilla extract until all of the ingredients are combined.
4. Begin to add the dry and wet ingredients together. Once you have done this, add the chocolate chips and slowly mix them in.
5. With the mixture, create balls and lie them on the baking tray.
6. Pat the cookie mixture down and then bake for 10 minutes

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